[Kiera]

So long term effects are up in the air. It’s a risk you are going to have to take. Reports of potential kidney damage and increase in irregular moles potentially increasing risk of melanoma have been reported but needs further study and doesn’t have any hard evidence to it yet like Nathan has stated.

[Kiera]

Hey guys, happy Friday.

Hope you have all had a good start to 2022 ?

Today I had my consultation with Dr Shine and my X ray. Unfortunately couldn’t fit my MRI in today but have been called in for it tomorrow so depending on how long it takes to be examined i should know the results by the end of the weekend.

Dr Shine, from the consultation, thinks it could be a SLAP tear which needs keyhole surgery to repair. It fits with everything that has happened up until now and explains why it hasn’t improved despite added rehab/mobility work/ rest and use of peptides.

But I’m not going to procrastinate on what it could be, instead I’ll update you again once I know the outcome.

In the meantime I am training what I can train LEGS and I’m going to train them hard.

Todays session:

Safely bar squats

Hack squat

Seated Leg curl

Lying hamstring curl

Adductor

Calves.

[Kiera]

Sustain has more patented ingredients, and is the superior product

Performance fuel, is still a fantastic product and will out perform nearly any other product on the market even though the products are not Patented raws (bar cluster dextrin)

Bottom line – can’t go wrong with either, – performance fuel does have a wider variety of flavours though so keep that in mind

[Kiera]

Today was an extra rest day for me, got out in the sun and walked 10k but stayed away from the gym. Although i can squat and deadlift both movements aggravate my shoulder/bicep, so decided to give it another day to rest and i will resume with squats/deadlifts tomorrow.

Worst case scenario is that i have to use double overhand (with straps) for the majority of my deadlifts as my arm only hurts when it’s in a supinated grip. I will also transfer my low bar over to high bar to avoid added strain on my shoulder.

[Kiera]

I don’t have experience with this but I can offer my advice. Firstly, It’s really difficult for anyone here to tell you what to do, as we can only advise precisely on things that are consistent E.g. what routine to do ect.

But what’s important to realise is that sticking to the fundamentals like getting your calories, macros in each day – without worrying too much on when you get them in and timing will be key. Essentially you can still do 90% of what’s essential to make results, the other 10% – exact meal timings, perfectly planned training split, makes up the rest.

If your rota changes each week, check your rota for the next week commencing, and then formulate a fresh split covering all bodyparts. At least you have the option of doing some sort of upper/lower for the days where you can only train twice in that week

Pushing yourself and progressively overloading will be key! – as you won’t have many sessions to fall back on if your sessions are sub-par.

[Kiera]

Hi Guys,

Today was a rest day for me i booked a consultation for Friday to see one of the surgeons prior to my MRI for my shoulder. Luckily we didn’t skimp out on health care and bought the best possible one going so heading to Kings collage London Hospital Dubai, I am actually having my consultation with the surgeon that did Ryan Crowleys’ pec tear which is pretty cool as he one of the top surgeons here (and no i am pretty sure i don’t need any surgery but the aspect of seeing one of the best surgeons in the world for a consultation is pretty cool).

I’m laying off bench press until that has been seen to as gritting my teeth and grinding through it has got me to this point of not being able to press so probably should learn from that mistake and wait for a diagnosis.

[Kiera]

Hi,

Thank you, I have an appointment for an MRI on Friday to find out exactly what is going on so hopefully can get to the bottom of it.

My Metabolism is not incredible i eat around 2300 calories daily at the minute and that is me eating at maintenance.

I eat 4 meals a day, for me it fits with my lifestyle and i prefer to have larger meals than 6 smaller ones but if i was in prep for a bodybuilding show i would probably switch back to 5/6 meals.

MEAL 1:

1 Bagel

20g JAM

1 BANANA

40g JP PROTEIN POWDER

MEAL 2 (PRE WORKOUT MEAL):

300g (uncocked) chicken thigh

180g (cooked) rice

15g sesame seeds

15g pumpkin seeds

100g cooked spinach

200g chopped organic tomatoes

Himalayan pink salt

MEAL 3 (POST WORK OUT):

40g COR

40G JP PROTEIN POWDER

MEAL 4 : usually a meal prepped by lowcalories ae i keep weight the same but someone change the protein and carb sources and add the seeds, spinach and tomatoes.

300g (uncocked) Chicken/steak/mince beef

180g (cooked) rice or 120g pasta

15g sesame seeds

15g pumpkin seeds

100g cooked spinach

200g chopped organic tomatoes

Himalayan pink salt

that is a normal day for me. slightly obsessed with the Maverick bars so might have one of those if i fancy it but not daily.

Kind of late to the party but I didn’t find your log haha
Hopefully your shoulder is healing fast?

Could you post your current diet/typicall meal plan in here as well??

[Kiera]

Spent last night researching and reaching out to a few people over here in Dubai who can potentially help with my shoulder/bicep. All have suggested that i get an MRI which i was planning on getting done regardless as i want to do this sport long term and so I need to get to the bottom of what is causing the pain.

Shoulder/ bicep felt a little stiff and sore today which is new. Usually i have 0 pain during day to day activity outside of the gym but today it was triggered by small things like twisting a tin opener and pushing the door.

I spoke to my old coach and good friend who simply thinks its overuse of the muscles and such high volume combined with weight has caused inflammation and over a period of time has inhibited the muscle function, I will find out for certain after i have my MRI.

I still don’t think i’m going to bench for a few days as it still feels pissed, depending on how quickly i can get an MRI and get some results i might be benching by the weekend.

On a more positive note because i hate to leave the log on a bad one I had the best paella last night. Was my last off plan meal for the next 6 weeks and it was just amazing!

[Kiera]

They are pretty accurate. I wouldn’t get too concerned over it being step for step, probably is going to be a bit out as they monitor movement and with in being on your wrist can sometimes confuse upper body movements as walking/steps. I know some people who tie their fit bits to their shoe but i think that is just a little bit too much effort for the sake of 100/200 steps.

[Kiera]

In the U.K i used bookers/Costco. I’m not sure if you can get a bookers card without being a business but you can get a Costco card. Some things in there are more expensive but their steak/chicken/salmon/pork is much cheaper than the normal super markets. I also bought my seeds, oats, chopped tomatoes and fruit from costco too. Would do one shop on a Sunday and it would last till the following Sunday.

[Kiera]

Shoulder/bicep tendon really playing up today. At the level I’m at it’s not really a case of how to avoid injury but more how to deal with it and prevent it from getting worse. I entered this meet prep knowing my shoulder/bicep wasn’t 100% so have been playing with fire a little bit by pushing the weight and reps, but we all push the boundaries for the sports we love and until today the pain was quite manageable.

I may have mentioned before by my right shoulder/bicep has been a problem in my training for the last 8 weeks and was a problem in my training last prep too. It seemed to be a lot more manageable last prep as I recall with the increase in weight the pain didn’t seem to get worse. However this time round the increase in weight is causing crazy discomfort. So much so that it feels like my right arm is completely losing strength throughout the movement and I end up locking out with my left arm much quicker.

Today I failed a weight due to pain in my right arm that I can usually rep out and the same pain carried over to my deadlifts and shot down my right arm while attempting to lift reverse grip too.

I have seen 2 specialists back in the U.K. about it both had different ideas as to what it was or could be. I’ve continued to do all the exercises (pre bench press set up and at home) and still no improvements. I think the next step for me is to get an MRI so I can see exactly what is going on. The shoulder is such a complex area that it’s hard to diagnose properly without one.

Squat and deadlift will continue as usual but may change to double over hand for some pulls to give the bicep a proper rest. I will have a few days rest from bench also and then will reassess and take it from there.

[Kiera]

Thank you so much.

Any questions you have fire them my way and I’ll be happy to answer them 🙂

Incredible achievements, signed up to follow the journey.

[Kiera]

Whilst this definitely isn’t an exemplary diet, – I can certainly pinpoint some things that arnt optimal. I do think that is a good start for someone who is being more mindful about what they eat for bodybuilding – and yet at the same time still would like to live some sort of normal life with freedom. From this basic plan, you can then analyse your changes in body weight and composition each week and alter your calories to suit your goal – provided your meal 6 has some sort of regularity in terms of portion size and calorie value as it’s changing each day.

[Kiera]

Rest day for me today and 6 weeks out exactly. Took it easy today and didn’t do cardio either. Gave my body a proper rest which I know I will be grateful for tomorrow. Filming for the JP site this week and trying to make it fit a deadlift day as they’re the most fun so I’m really looking forward to that.

[Kiera]

Hi Daniel,

It depends on how much time you have to prepare meals. Personally I make time to cook all my meals fresh in the morning or the night before if I know I am going to be traveling or very busy from the early AM. If you don’t have enough time to cook you food fresh/ night before I would suggest to keep your food sources separate.

EG: protein in one tub, carbs in another, veg in another.